Program Description
6 week program with a full body approach This program combines push and pull day methods and is full body oriented. The program is based on both static and dynamic strength and has finishers at the end of each day to end on a sweat. Get those pores open, get your blood pumping and carry the endorphins into the rest of your day. This program is built to boost metabolism and create sustainable strength over tiem while building your endurance.
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedMar 01, 2026 07:45
- Last EditedMar 01, 2026 08:50
Muscle Engagement
Front
Back
MuscleSet
Abs
18.9%
Glutes
10.8%
Quadriceps
10.1%
Hamstrings
8.8%
Upper Back
8.1%
Triceps
6.8%
Front Delts
5.4%
Lats
5.4%
Chest
4.7%
Other
4.1%
Middle Delts
2.7%
Lower Back
2.7%
Biceps
2.7%
Forearms
2%
Rear Delts
2%
Adductors
1.4%
Calves
1.4%
Olympic
1.4%
Abductors
0.7%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2A
Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2B
Sit Up
3
10-14 reps
-
2C
Db jumps
3
5 reps
-
3A
Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 7.5
RPE 8
3B
Hollow Hold
3
0.3-0.5 mins
-
3C
Lying Chest Pass Med Ball Throw
3
5 reps
-
4A
Step-Up (Weighted)
3
5 reps
-
4B
Overhead Press (Dumbbell)
3
10 reps
RPE 7
4C
Oblique Crunch
3
20 reps
-
5A
Diamond Push Up
3
8 reps
-
5B
Plank (Weighted)
3
1 mins
-
5C
Burpee
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2A
Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2B
Sit Up
3
10-14 reps
-
2C
Db jumps
3
5 reps
-
3A
Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 7.5
RPE 8
3B
Hollow Hold
3
0.3-0.5 mins
-
3C
Lying Chest Pass Med Ball Throw
3
5 reps
-
4A
Step-Up (Weighted)
3
5 reps
-
4B
Overhead Press (Dumbbell)
3
10 reps
RPE 7
4C
Oblique Crunch
3
20 reps
-
5A
Diamond Push Up
3
8 reps
-
5B
Plank (Weighted)
3
1 mins
-
5C
Burpee
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2A
Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2B
Sit Up
3
10-14 reps
-
2C
Db jumps
3
5 reps
-
3A
Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 7.5
RPE 8
3B
Hollow Hold
3
0.3-0.5 mins
-
3C
Lying Chest Pass Med Ball Throw
3
5 reps
-
4A
Step-Up (Weighted)
3
5 reps
-
4B
Overhead Press (Dumbbell)
3
10 reps
RPE 7
4C
Oblique Crunch
3
20 reps
-
5A
Diamond Push Up
3
8 reps
-
5B
Plank (Weighted)
3
1 mins
-
5C
Burpee
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2A
Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2B
Sit Up
3
10-14 reps
-
2C
Db jumps
3
5 reps
-
3A
Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 7.5
RPE 8
3B
Hollow Hold
3
0.3-0.5 mins
-
3C
Lying Chest Pass Med Ball Throw
3
5 reps
-
4A
Step-Up (Weighted)
3
5 reps
-
4B
Overhead Press (Dumbbell)
3
10 reps
RPE 7
4C
Oblique Crunch
3
20 reps
-
5A
Diamond Push Up
3
8 reps
-
5B
Plank (Weighted)
3
1 mins
-
5C
Burpee
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2A
Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2B
Sit Up
3
10-14 reps
-
2C
Db jumps
3
5 reps
-
3A
Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 7.5
RPE 8
3B
Hollow Hold
3
0.3-0.5 mins
-
3C
Lying Chest Pass Med Ball Throw
3
5 reps
-
4A
Step-Up (Weighted)
3
5 reps
-
4B
Overhead Press (Dumbbell)
3
10 reps
RPE 7
4C
Oblique Crunch
3
20 reps
-
5A
Diamond Push Up
3
8 reps
-
5B
Plank (Weighted)
3
1 mins
-
5C
Burpee
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2A
Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2B
Sit Up
3
10-14 reps
-
2C
Db jumps
3
5 reps
-
3A
Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 7.5
RPE 8
3B
Hollow Hold
3
0.3-0.5 mins
-
3C
Lying Chest Pass Med Ball Throw
3
5 reps
-
4A
Step-Up (Weighted)
3
5 reps
-
4B
Overhead Press (Dumbbell)
3
10 reps
RPE 7
4C
Oblique Crunch
3
20 reps
-
5A
Diamond Push Up
3
8 reps
-
5B
Plank (Weighted)
3
1 mins
-
5C
Burpee
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2B
Pullover (Dumbbell)
3
8 reps
-
2C
Side Plank
3
0.5 mins
-
3A
Chin-Up (Weighted)
1
1
1
5-10 reps
4-8 reps
3-6 reps
RPE 7
RPE 8
RPE 10
3B
Plank on Swissball
3
0.5 mins
-
3C
Nordic Curl
3
4 reps
-
4A
Hip Thrust (Machine)
3
8 reps
-
4B
Pendlay Row
1
2
10 reps
8 reps
-
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Dumbbell)
3
21 reps
-
5B
Med Ball Slam
3
4 reps
-
5C
Seated Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2B
Pullover (Dumbbell)
3
8 reps
-
2C
Side Plank
3
0.5 mins
-
3A
Chin-Up (Weighted)
1
1
1
5-10 reps
4-8 reps
3-6 reps
RPE 7
RPE 8
RPE 10
3B
Plank on Swissball
3
0.5 mins
-
3C
Nordic Curl
3
4 reps
-
4A
Hip Thrust (Machine)
3
8 reps
-
4B
Pendlay Row
1
2
10 reps
8 reps
-
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Dumbbell)
3
21 reps
-
5B
Med Ball Slam
3
4 reps
-
5C
Seated Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2B
Pullover (Dumbbell)
3
8 reps
-
2C
Side Plank
3
0.5 mins
-
3A
Chin-Up (Weighted)
1
1
1
5-10 reps
4-8 reps
3-6 reps
RPE 7
RPE 8
RPE 10
3B
Plank on Swissball
3
0.5 mins
-
3C
Nordic Curl
3
4 reps
-
4A
Hip Thrust (Machine)
3
8 reps
-
4B
Pendlay Row
1
2
10 reps
8 reps
-
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Dumbbell)
3
21 reps
-
5B
Med Ball Slam
3
4 reps
-
5C
Seated Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2B
Pullover (Dumbbell)
3
8 reps
-
2C
Side Plank
3
0.5 mins
-
3A
Chin-Up (Weighted)
1
1
1
5-10 reps
4-8 reps
3-6 reps
RPE 7
RPE 8
RPE 10
3B
Plank on Swissball
3
0.5 mins
-
3C
Nordic Curl
3
4 reps
-
4A
Hip Thrust (Machine)
3
8 reps
-
4B
Pendlay Row
1
2
10 reps
8 reps
-
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Dumbbell)
3
21 reps
-
5B
Med Ball Slam
3
4 reps
-
5C
Seated Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2B
Pullover (Dumbbell)
3
8 reps
-
2C
Side Plank
3
0.5 mins
-
3A
Chin-Up (Weighted)
1
1
1
5-10 reps
4-8 reps
3-6 reps
RPE 7
RPE 8
RPE 10
3B
Plank on Swissball
3
0.5 mins
-
3C
Nordic Curl
3
4 reps
-
4A
Hip Thrust (Machine)
3
8 reps
-
4B
Pendlay Row
1
2
10 reps
8 reps
-
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Dumbbell)
3
21 reps
-
5B
Med Ball Slam
3
4 reps
-
5C
Seated Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2B
Pullover (Dumbbell)
3
8 reps
-
2C
Side Plank
3
0.5 mins
-
3A
Chin-Up (Weighted)
1
1
1
5-10 reps
4-8 reps
3-6 reps
RPE 7
RPE 8
RPE 10
3B
Plank on Swissball
3
0.5 mins
-
3C
Nordic Curl
3
4 reps
-
4A
Hip Thrust (Machine)
3
8 reps
-
4B
Pendlay Row
1
2
10 reps
8 reps
-
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Dumbbell)
3
21 reps
-
5B
Med Ball Slam
3
4 reps
-
5C
Seated Calf Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Leg Press
1
2
8 reps
6 reps
RPE 7
RPE 8
2B
Pallof Press
3
6-12 reps
-
2C
Broad Jump
3
5 reps
-
3A
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
3B
Lateral Lunge (Weighted)
3
8 reps
-
3C
Side Bend (Dumbbell)
3
6 reps
-
4A
Bulgarian Split Squat (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 8.5
4B
Cable Crunch
3
12-20 reps
-
4C
Tricep Kickback
3
8 reps
-
5A
Face Pull
3
0.5 mins
-
5B
Russian Twist (Dumbbell)
3
0.5 mins
-
5C
Snatch (Dumbbell)
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Leg Press
1
2
8 reps
6 reps
RPE 7
RPE 8
2B
Pallof Press
3
6-12 reps
-
2C
Broad Jump
3
5 reps
-
3A
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
3B
Lateral Lunge (Weighted)
3
8 reps
-
3C
Side Bend (Dumbbell)
3
6 reps
-
4A
Bulgarian Split Squat (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 8.5
4B
Cable Crunch
3
12-20 reps
-
4C
Tricep Kickback
3
8 reps
-
5A
Face Pull
3
0.5 mins
-
5B
Russian Twist (Dumbbell)
3
0.5 mins
-
5C
Snatch (Dumbbell)
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Leg Press
1
2
8 reps
6 reps
RPE 7
RPE 8
2B
Pallof Press
3
6-12 reps
-
2C
Broad Jump
3
5 reps
-
3A
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
3B
Lateral Lunge (Weighted)
3
8 reps
-
3C
Side Bend (Dumbbell)
3
6 reps
-
4A
Bulgarian Split Squat (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 8.5
4B
Cable Crunch
3
12-20 reps
-
4C
Tricep Kickback
3
8 reps
-
5A
Face Pull
3
0.5 mins
-
5B
Russian Twist (Dumbbell)
3
0.5 mins
-
5C
Snatch (Dumbbell)
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Leg Press
1
2
8 reps
6 reps
RPE 7
RPE 8
2B
Pallof Press
3
6-12 reps
-
2C
Broad Jump
3
5 reps
-
3A
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
3B
Lateral Lunge (Weighted)
3
8 reps
-
3C
Side Bend (Dumbbell)
3
6 reps
-
4A
Bulgarian Split Squat (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 8.5
4B
Cable Crunch
3
12-20 reps
-
4C
Tricep Kickback
3
8 reps
-
5A
Face Pull
3
0.5 mins
-
5B
Russian Twist (Dumbbell)
3
0.5 mins
-
5C
Snatch (Dumbbell)
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Leg Press
1
2
8 reps
6 reps
RPE 7
RPE 8
2B
Pallof Press
3
6-12 reps
-
2C
Broad Jump
3
5 reps
-
3A
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
3B
Lateral Lunge (Weighted)
3
8 reps
-
3C
Side Bend (Dumbbell)
3
6 reps
-
4A
Bulgarian Split Squat (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 8.5
4B
Cable Crunch
3
12-20 reps
-
4C
Tricep Kickback
3
8 reps
-
5A
Face Pull
3
0.5 mins
-
5B
Russian Twist (Dumbbell)
3
0.5 mins
-
5C
Snatch (Dumbbell)
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2A
Leg Press
1
2
8 reps
6 reps
RPE 7
RPE 8
2B
Pallof Press
3
6-12 reps
-
2C
Broad Jump
3
5 reps
-
3A
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
3B
Lateral Lunge (Weighted)
3
8 reps
-
3C
Side Bend (Dumbbell)
3
6 reps
-
4A
Bulgarian Split Squat (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 8.5
4B
Cable Crunch
3
12-20 reps
-
4C
Tricep Kickback
3
8 reps
-
5A
Face Pull
3
0.5 mins
-
5B
Russian Twist (Dumbbell)
3
0.5 mins
-
5C
Snatch (Dumbbell)
3
0.5 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Walk1 Set
-
2A
Squat (Barbell)1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
@7
@7.5
@8
2B
Sit Up3 Sets
10-14 Reps
-
2C
Db jumps3 Sets
5 Reps
-
3A
Bench Press (Barbell)2 Sets
1 Set
8 Reps
6 Reps
@7.5
@8
3B
Hollow Hold3 Sets
0.3-0.5 mins
-
3C
Lying Chest Pass Med Ball Throw3 Sets
5 Reps
-
4A
Step-Up (Weighted)3 Sets
5 Reps
-
4B
Overhead Press (Dumbbell)3 Sets
10 Reps
@7
4C
Oblique Crunch3 Sets
20 Reps
-
5A
Diamond Push Up3 Sets
8 Reps
-
5B
Plank (Weighted)3 Sets
1 mins
-
5C
Burpee3 Sets
8-10 Reps
-
Day 2
1
Walk1 Set
10 mins
-
2A
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
@7
@7.5
@8
2B
Pullover (Dumbbell)3 Sets
8 Reps
-
2C
Side Plank3 Sets
0.5 mins
-
3A
Chin-Up (Weighted)1 Set
1 Set
1 Set
5-10 Reps
4-8 Reps
3-6 Reps
@7
@8
@10
3B
Plank on Swissball3 Sets
0.5 mins
-
3C
Nordic Curl3 Sets
4 Reps
-
4A
Hip Thrust (Machine)3 Sets
8 Reps
-
4B
Pendlay Row1 Set
2 Sets
10 Reps
8 Reps
-
-
4C
Rear Delt Fly (Dumbbell)3 Sets
10 Reps
-
5A
Bicep Curl (Dumbbell)3 Sets
21 Reps
-
5B
Med Ball Slam3 Sets
4 Reps
-
5C
Seated Calf Raise3 Sets
10-15 Reps
-
Day 3
1
Walk1 Set
10 mins
-
2A
Leg Press1 Set
2 Sets
8 Reps
6 Reps
@7
@8
2B
Pallof Press3 Sets
6-12 Reps
-
2C
Broad Jump3 Sets
5 Reps
-
3A
Seated Row (Cable)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@8.5
3B
Lateral Lunge (Weighted)3 Sets
8 Reps
-
3C
Side Bend (Dumbbell)3 Sets
6 Reps
-
4A
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@8.5
4B
Cable Crunch3 Sets
12-20 Reps
-
4C
Tricep Kickback3 Sets
8 Reps
-
5A
Face Pull3 Sets
0.5 mins
-
5B
Russian Twist (Dumbbell)3 Sets
0.5 mins
-
5C
Snatch (Dumbbell)3 Sets
0.5 mins
-